Today’s recipe is an authentic delight, some hake meatballs with green sauce. It is a delicious, healthy and simple dish with which to surprise your family and friends.
Hake is a white fish that contributes a high amount of proteins of high biological value and low amounts of fat. Hake meat is also an important source of minerals (potassium, phosphorus, sodium, calcium and magnesium) and fat-soluble vitamins and group B.
The mixture with egg, enriches the recipe in proteins of high biological value, lecithin, fats, vitamins of group B, A and D, and minerals such as iron.
All these virtues make this dish suitable for all age groups, especially to encourage the consumption of fish among the youngest ones, since meatballs are much appreciated by children.
In addition, due to its easy chewing, good digestibility and nutritional composition, the hake meatballs are also very suitable for elderly people and for those who suffer from digestive disorders such as delicate stomach, dyspepsia or heavy digestion, etc.
If the meatballs are steamed, instead of frits, the calories in the final dish are considerably reduced, and therefore, it is a more suitable dish in case of following hypocaloric diets.
The first thing we are going to do is remove the skin from the hake and cut it into very small pieces, making sure that no bones remain, it is very easy to first cut the fish into strips and these in turn into squares.
Put the crumb of bread in a bowl with the milk. Next we beat the egg and add it together with the chopped parsley, and the hake, and mix it to form a dough.
We make the meatballs with the dough, we pass them through flour and fry them until lightly browned in a pan with Betis olive oil. Drain the meatballs in absorbent paper to remove excess oil and reserve.
Prepare the sauce by chopping the onion in very small pieces and poach them in Betis olive oil until they soften. Add the two chopped cloves of garlic and a little parsley and stir with the onion for two minutes. Add the sherry and let it evaporate. We add 500 ml of fish stock and lower the heat, allowing it to cook for 10 minutes.
Put the meatballs in the broth, taking into account that the initial level of broth should not exceed half of its height and let the whole take place, giving a gentle boil for five minutes.
Sprinkle with a little more chopped parsley and we have them ready to serve. If you want to make garnish, you can accompany these meatballs with white rice or mashed potatoes. How do you want more?
A trick, if you replace wheat flour with corn flour, this nutritious dish can be enjoyed by people with celiac disease.
Note: the quantities indicated are for 4 people, cooking 15 min preparation 30 min.
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- 500 g of hake
- 1 egg
- 100 ml of milk
- 100 g of bread crumb
- 50 ml of sherry wine
- 500 ml of fish broth
- 3 garlic cloves
- 1 onion
- Wheat flour
- Betis olive oil